"Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts."
Albert Einstein
♥♪☆♥♪♪☆ Me and I and everythings about myself ☆♪♥♪♪♥☆
Tuesday, December 4, 2012
Saturday, November 10, 2012
I love speed, I still love speed
After the finish of my 5th Ironman race last sat. I have told myself I don't do it anymore, I hate the feeling when I run! Legs is aching and i can feel all over my muscle is screaming yo me! After 3 days of business trip in KL, I return today and day to myself, I love this sports and I enjoy the speed!! Next Sunday - Sanshui ITU!!! Go smash it Gigi:-)
Bring it on!!!!!
Bring it on!!!!!
List of Don't for Women riders
Interesting read today!
Full Story here: http://www.listsofnote.com/2012/01/donts-for-women-riders.html
On June 21st of 1895, the "Newark Sunday Advocate" ran an alarming story — syndicated from New York World — about a recent gathering of the Unique Cycling Club of Chicago; an event that saw two lady riders publicly punished/shamed for having the audacity to turn up wearing short skirts over their bloomers. That story can, and should, be read below.
Also of note is the amazing list that followed said piece, printed in an effort to better educate female cyclists in light of the bloomer fiasco. The list was titled, "Don'ts for Women Riders."
Full Story here: http://www.listsofnote.com/2012/01/donts-for-women-riders.html
On June 21st of 1895, the "Newark Sunday Advocate" ran an alarming story — syndicated from New York World — about a recent gathering of the Unique Cycling Club of Chicago; an event that saw two lady riders publicly punished/shamed for having the audacity to turn up wearing short skirts over their bloomers. That story can, and should, be read below.
Also of note is the amazing list that followed said piece, printed in an effort to better educate female cyclists in light of the bloomer fiasco. The list was titled, "Don'ts for Women Riders."
Transcript
The Unique Cycling club of Chicago is all that its name implies. One of its laws is that on all runs bloomers and knickerbockers shall be worn, and two members who disobeyed this rule recently met with a punishment that they will not forget soon. Union park was the rendezvous for the last run, and 50 members turned out. The president, Miss Bunker, observed two women wearing short skirts over their bloomers.
"Take the skirts off," ordered Captain Bunker.
"Indeed we won't," was the reply.
A crowd of 200 had collected to see the start. The president and the captain held a consultation, and then, taking several strong armed members with them, fell on the skirt wearers and stripped them down to their bloomers.
"It was done in all seriousness," said Mrs. Langdon. "The club's rules are made to be kept and not to be broken. Why did we take off the skirts in public? For no other reason but to make examples of the offenders. They publicly defied our rules and were published accordingly."
-----------------------------
DON'TS FOR WOMEN RIDERS
Don't be a fright.
Don't faint on the road.
Don't wear a man's cap.
Don't wear tight garters.
Don't forget your toolbag
Don't attempt a "century."
Don't coast. It is dangerous.
Don't boast of your long rides.
Don't criticize people's "legs."
Don't wear loud hued leggings.
Don't cultivate a "bicycle face."
Don't refuse assistance up a hill.
Don't wear clothes that don't fit.
Don't neglect a "light's out" cry.
Don't wear jewelry while on a tour.
Don't race. Leave that to the scorchers.
Don't wear laced boots. They are tiresome.
Don't imagine everybody is looking at you.
Don't go to church in your bicycle costume.
Don't wear a garden party hat with bloomers.
Don't contest the right of way with cable cars.
Don't chew gum. Exercise your jaws in private.
Don't wear white kid gloves. Silk is the thing.
Don't ask, "What do you think of my bloomers?"
Don't use bicycle slang. Leave that to the boys.
Don't go out after dark without a male escort.
Don't without a needle, thread and thimble.
Don't try to have every article of your attire "match."
Don't let your golden hair be hanging down your back.
Don't allow dear little Fido to accompany you
Don't scratch a match on the seat of your bloomers.
Don't discuss bloomers with every man you know.
Don't appear in public until you have learned to ride well.
Don't overdo things. Let cycling be a recreation, not a labor.
Don't ignore the laws of the road because you are a woman.
Don't try to ride in your brother's clothes "to see how it feels."
Don't scream if you meet a cow. If she sees you first, she will run.
Don't cultivate everything that is up to date because you ride a wheel.
Don't emulate your brother's attitude if he rides parallel with the ground.
Don't undertake a long ride if you are not confident of performing it easily.
Don't appear to be up on "records" and "record smashing." That is sporty.
Friday, November 2, 2012
Pre race of Ironman 70.3
Thursday 1st Nov.
Arrived with the brunch of Sonic 2 days earlier of the race day! This is our 3rd year coming to this beautiful island called Kenting at the southeast tip of Taiwan!
Friday 2nd Nov.
We wake up at at 7am, finish breakfast at the hotel! We do our test ride to the bike check in which is around 10km from where we stay, and we bring our swimming gear to test the water! I did the coach ask me what to do with some speed work added to the 10 km ride. Water is just perfect, a bit choppy but we swam the Shek O, this is not the wave that I called is choppy! Love this swim, the water is just as clear as aquarium! All of us is just so enjoying this swim, happy to see people is not nervous before the race day which help me alot to relax as well!! Bike all check in, the inner tube is just a bit worry me, I got a flat when I land. So I changed the inner tube and outer tube last night:( race briefing then early dinner at the hotel. Went to bed at 9, but I can't fall asleep, that's not so right for me! I usually manage to sleep very well before the eve day, not tonight. Why??the race picture keep throw out from my head then I started to simulate the race where I come out from the swim, the T1, the bike route and run course! I knew that's not a usual me! Am I wrong or will I able to finish this race?? As I suffer Bihonchit few weeks ago, and just couldn't train according to plan, this worry me alot and I knew I could not race well and even though I'm not quite sure if I can finish my race like last time in Cebu I cannot run due to Zoster attack:(
So, and I wake up at 3am not according to plan and wake Charles up to say we going to take the first bus to the T1!!! Charles hate me alot, so sad to see him leaving the bed with a pure heart like a kid!!
Arrived with the brunch of Sonic 2 days earlier of the race day! This is our 3rd year coming to this beautiful island called Kenting at the southeast tip of Taiwan!
Friday 2nd Nov.
We wake up at at 7am, finish breakfast at the hotel! We do our test ride to the bike check in which is around 10km from where we stay, and we bring our swimming gear to test the water! I did the coach ask me what to do with some speed work added to the 10 km ride. Water is just perfect, a bit choppy but we swam the Shek O, this is not the wave that I called is choppy! Love this swim, the water is just as clear as aquarium! All of us is just so enjoying this swim, happy to see people is not nervous before the race day which help me alot to relax as well!! Bike all check in, the inner tube is just a bit worry me, I got a flat when I land. So I changed the inner tube and outer tube last night:( race briefing then early dinner at the hotel. Went to bed at 9, but I can't fall asleep, that's not so right for me! I usually manage to sleep very well before the eve day, not tonight. Why??the race picture keep throw out from my head then I started to simulate the race where I come out from the swim, the T1, the bike route and run course! I knew that's not a usual me! Am I wrong or will I able to finish this race?? As I suffer Bihonchit few weeks ago, and just couldn't train according to plan, this worry me alot and I knew I could not race well and even though I'm not quite sure if I can finish my race like last time in Cebu I cannot run due to Zoster attack:(
So, and I wake up at 3am not according to plan and wake Charles up to say we going to take the first bus to the T1!!! Charles hate me alot, so sad to see him leaving the bed with a pure heart like a kid!!
Monday, October 22, 2012
Moneghetti Fartlek
So happily i back to my trianing, not 100% normal but at least i can train. But have to be careful myself as i'm taking chinese medicine now:-)
Ran a fartlek session yesterday in Shek O and i found this one is q good as it won't take you an hours to finish it and you can do it any place, trail or cross country as it counts on time not distance.
Steve Moneghetti, a four-time Olympic marathoner for Australia, developed a unique fartlek workout that is now used by ZAP Fitness, an elite running team based in North Carolina. ZAP Fitness coach Pete Rea shares his version of the workout, which alternates short bursts of fast and slow running to boost overall calorie burn.
Run two sets of 90 seconds hard (five to 10 seconds per mile faster than 5-K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).
Run four sets of 60 seconds hard, 60 seconds easy.
Run four sets of 30 seconds hard, 30 seconds easy.
Run four sets of 15 seconds hard, 15 seconds easy.
Estimated Burn: 400 calories
(But my coach said to do the reverse, so i started at 15 sec. to 90 sec.)
Ran a fartlek session yesterday in Shek O and i found this one is q good as it won't take you an hours to finish it and you can do it any place, trail or cross country as it counts on time not distance.
Steve Moneghetti, a four-time Olympic marathoner for Australia, developed a unique fartlek workout that is now used by ZAP Fitness, an elite running team based in North Carolina. ZAP Fitness coach Pete Rea shares his version of the workout, which alternates short bursts of fast and slow running to boost overall calorie burn.
Run two sets of 90 seconds hard (five to 10 seconds per mile faster than 5-K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).
Run four sets of 60 seconds hard, 60 seconds easy.
Run four sets of 30 seconds hard, 30 seconds easy.
Run four sets of 15 seconds hard, 15 seconds easy.
Estimated Burn: 400 calories
(But my coach said to do the reverse, so i started at 15 sec. to 90 sec.)
Thursday, October 18, 2012
Update of me
Haven't been updateing of myself after my trip to Sydney with Charles! We have excellent time in Sydney and we are amazed how sporty of this city is! People just cann't sit down...
Worst case is i haven't done much in the begining of Sep., so my coach give me a hard intensed program and i was crashed! Especially with the seasonal changes, pollution is bad in HK! I suffer bronchitis a weeks before my HKITU race! I have actually skipped a weeks of training before and agter HKITU! Sad, nervous, and confuse is all around in my head!
I started to pick up my run / jog at Dragon Back on the ITU day, only i can be so to myself while i'm on the mountain. The run / jog / walk is not good, having the medicients i couldnt perform the normal of me. I feel pain while going up and up until i reach the top and start jog again. The experience is not gaining for a training voloumn, most important i have to locate myself where i'm. And i did it, 2 hours back to home, just feeling great!
Forced myself to stick on the plan according to the program, surprisingly the first day of run at HV is good feeling though i cough a lots and cannot do the best pacing. But i told myself i need to pick up myself. And following the session is going great and picked up the performance easily these days now! I know if i just stick to it will built the best of me and my previous hardwork would pay off. Believe myself!
As counting down to my Race day for 70.3 Taiwan, knowing that this week is important for the peak! Lets just force to it and i'll becoming a happy girl next week (means less training sess) and would start to prepare my mental training towards my race!
Train smart:-)
 |
| Here is me at the Botanical Garden run, so many distraction when i ran by! Seeing the famous Opera House, Sydney bridge! |
Worst case is i haven't done much in the begining of Sep., so my coach give me a hard intensed program and i was crashed! Especially with the seasonal changes, pollution is bad in HK! I suffer bronchitis a weeks before my HKITU race! I have actually skipped a weeks of training before and agter HKITU! Sad, nervous, and confuse is all around in my head!
I started to pick up my run / jog at Dragon Back on the ITU day, only i can be so to myself while i'm on the mountain. The run / jog / walk is not good, having the medicients i couldnt perform the normal of me. I feel pain while going up and up until i reach the top and start jog again. The experience is not gaining for a training voloumn, most important i have to locate myself where i'm. And i did it, 2 hours back to home, just feeling great!
Forced myself to stick on the plan according to the program, surprisingly the first day of run at HV is good feeling though i cough a lots and cannot do the best pacing. But i told myself i need to pick up myself. And following the session is going great and picked up the performance easily these days now! I know if i just stick to it will built the best of me and my previous hardwork would pay off. Believe myself!
As counting down to my Race day for 70.3 Taiwan, knowing that this week is important for the peak! Lets just force to it and i'll becoming a happy girl next week (means less training sess) and would start to prepare my mental training towards my race!
Train smart:-)
Make The Most Of Your Half-Ironman Taper
- By Jené Shaw
- Published Mar 26, 2012
- Updated Mar 27, 2012 at 12:33 PM UTC
Day 5 (Monday for Oceanside, Tuesday for Galveston): Keep up with your normal but scaled-back workouts. “The purpose of race week is to stay loose and to remind your body it is in race mode. So keeping workouts to under 45 minutes with only a few minutes of interval pickups on the run, bike and swim are needed,” says USAT coach Diane Stokes of FitBricks in Northboro, Mass. You won’t gain fitness, but your legs need to stay fresh. Also, do a bike check today to make sure everything’s in working order. If not, get to a bike shop pronto.
Day 4 (Tuesday for Oceanside, Wednesday for Galveston): Go through your checklist, using a site like Triathlon.racechecklist.com to help you remember any last-minute items. Buy backups of small things such as sunscreen, bike tubes, body glide, nutrition. etc. Now is the day to start heading to bed early. “This is the night to start focusing on quality sleep, as you may be too nervous in the next few days to get optimal sleep,” says USAT coach Jessica Herschberg of FTP Coaching in Nashville, Tenn.
Day 3 (Wednesday for Oceanside, Thursday for Galveston): If you’re traveling today, hydrate, hydrate, hydrate. If you’re not, hydrate anyways and focus on extra stretching and foam rolling.
Day 2 (Thursday for Oceanside, Friday for Galveston) Jump in for a quick open-water swim in the San Diego area or drive, ride or run a portion of the course if you’re unfamiliar with it. Pick up your packet and leave the race site. If you’re cooking dinner at home for your pre-race meal, make sure you have all your ingredients. If you’re going out for dinner but don’t have reservations, make a plan!
Day 1 (Friday for Oceanside, Saturday for Galveston): Do 10–15 minutes of each sport just to get the muscles moving. Then get off your feet. “Try going to a movie to stay off your feet and to stop yourself from chasing last-minute tasks or burning nervous energy,” Stokes says. Make sure everything for your breakfast plan is ready to go for the morning. Aim for a good night’s sleep, but don’t stress if you’re having trouble sleeping—your adrenaline will wake you right up in the morning.
Race Day (Saturday for Oceanside, Sunday for Galveston): Eat your breakfast as according to plan and keep sipping water or a sports drink until race start. Hershberg recommends setting up your transition area thoroughly, then leaving to find a quite spot away from all the other nervous athletes. “Visualize your entire race from beginning to end, seeing yourself execute a solid performance feeling strong and confident.” she says.
GO GET ‘EM!
Souce: http://triathlon.competitor.com/2012/03/training/make-the-most-of-your-half-ironman-taper-countdown-to-oceanside-70-3_24813
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